Avocado Chicken Salad Lettuce Wraps

Avocado Chicken Salad Lettuce Wraps: A Low-Carb, Healthy Meal

Overview

These avocado chicken salad lettuce wraps offer a refreshing, low-carb alternative to traditional sandwiches. With a creamy avocado base instead of mayonnaise, this recipe is both light and nutritious. It’s loaded with lean protein, heart-healthy fats, and essential vitamins, making it perfect for lunch, dinner, or even meal prep. The crisp lettuce leaves act as the perfect wrap for this healthy salad, providing crunch while keeping things gluten-free and low in calories.

Ingredients (Serves 4-6)

For the Chicken Salad:

• 2 large cooked chicken breasts (about 400g), shredded or diced
• 1 ripe avocado
• ¼ cup (60g) plain Greek yogurt (for creaminess)
• 2 tbsp lemon or lime juice
• 2 green onions, finely sliced
• 1 small cucumber, diced
• ¼ cup (30g) cherry tomatoes, halved
• 2 tbsp chopped cilantro or parsley
• ½ tsp salt
• ¼ tsp black pepper

For the Lettuce Wraps:

• 8-10 large lettuce leaves (such as romaine, butter lettuce, or iceberg)
• Optional toppings: Sliced radishes, extra herbs, or a drizzle of hot sauce

Instructions

1. Prepare the Chicken:

1. If you don’t have pre-cooked chicken, poach or bake the chicken breasts. Let them cool, then shred or dice into bite-sized pieces.

2. Make the Avocado Dressing:

1. In a large bowl, mash the avocado with a fork until smooth.
2. Stir in the Greek yogurt, lemon or lime juice, salt, and pepper to create a creamy dressing.

3. Combine the Salad:

1. Add the chicken, green onions, cucumber, cherry tomatoes, and herbs to the avocado mixture.
2. Toss gently to combine, making sure all the ingredients are well-coated.

4. Assemble the Lettuce Wraps:

1. Place 1-2 spoonfuls of the chicken salad onto each lettuce leaf.
2. Top with optional garnishes like radishes or herbs for extra flavor.
3. Serve immediately or refrigerate the chicken salad for up to 3 days.

Nutritional Information (Per Wrap)

• Calories: 190 kcal
• Protein: 20 g
• Carbohydrates: 8 g
• Fat: 10 g
• Fiber: 4 g
• Vitamin C: 25% of Daily Value
• Potassium: 15% of Daily Value

Health Benefits of Avocado Chicken Salad Lettuce Wraps

1. Rich in Lean Protein:
   Chicken provides high-quality protein that supports muscle growth, repairs tissues, and boosts metabolism.
2. Heart-Healthy Fats:
   Avocados are packed with monounsaturated fats, which improve cholesterol levels and support heart health.
3. Boosts Immune Function:
   The combination of vitamin C from lemon and vegetables strengthens immunity and helps fight inflammation.
4. Low-Carb, Gluten-Free Alternative:
   Using lettuce leaves instead of bread makes these wraps a great option for those on low-carb, keto, or gluten-free diets.
5. High in Fiber:
   Avocado and vegetables provide dietary fiber, promoting healthy digestion and blood sugar control.
6. Hydration Boost:
   Ingredients like cucumber and lettuce are naturally high in water content, keeping you hydrated throughout the day.

Tips for Success

• Make it Spicy: Add diced jalapeños or a drizzle of hot sauce for a spicy kick.
• Meal Prep Option: Store the chicken salad in the fridge, but keep the lettuce leaves separate until ready to serve to maintain freshness.
• Use Rotisserie Chicken: Save time by using pre-cooked rotisserie chicken for a quick meal.
• Add Crunch: Sprinkle chopped nuts like almonds or sunflower seeds for extra texture.